Gymnastic Strength:
In 10:00 Complete Increasing Unbroken Ladder of 1, 2, 3, 4,  etc. Strict HSPU. If you fail, start again @ 1
 
Teams of 3 complete WOD's 1 & 2 from this years Winter Challenge
 
WOD #1
500/420m row
21 Burpee over bar
12 TTB
 
Each athlete must complete 1 round of the above triplet. Athlete 2(3) may start as soon as Athlete 1(2) completes their row but may not start their burpees until the athlete in front of them has completed their TTB.
 
WOD #2
As a team complete:
 
21 Back Squat (225/135)
150 Double Unders
9 Muscle Up
 
15 Back Squat (225/135)
120 Double Unders
7 Muscle Ups
 
12 Back Squat (225/135)
90 Double Unders
5 Muscle Ups
 
Any athlete may complete any # of reps of any movement

Strength:
10:00 EMOM
Back Squat
1 Rep @ 75%
 
MetCon 1:
21-15-9
Bench Press (155/95)
Pull Ups
​
Metcon 2:
21-15-9
Hang Power Snatch (75/55)
Cal Row

Strength:
15:00 EMOM
Front Squat
:00 - 1 Rep @ 95%
1:00 - Rest
2:00 - 2 Reps @ 90%
3:00 – Rest
4:00 - 3 Reps @ 85%
5:00 Rest
6:00 – 4 Reps @ 80%
7:00 Rest
8:00 Rest
9:00 - 1 Rep @ 95%
10:00 - Rest
11:00 - 2 Reps @ 90%
12:00 – Rest
13:00 - 3 Reps @ 85%
14:00 Rest
15:00 – 4 Reps @ 80%
 
MetCon:
20 min Amrap
1-2-3-4-5-6-7-8-9-10-11 . . . . .
Power Clean (155/105)
* Complete 15 Wall Balls (20/14) after each round of Power Clean

Gymnastic Strength 1:
In 10:00 Complete Increasing Unbroken Ladder of 3, 6 , 9 , 12, etc. Kipping (not Butterfly) Pull Ups. If you fail, start again.
 
 
MetCon:
EMOMx14
Odd: 20/16 Cal row
Even: 3 BW Bench Press
 
Strength  Class:
Work up to Heavy
Triple: Narrow Grip bench press
 
Clean Pull
3-3-3-3-3 w/ :03 pause at top
 
Weighted Ring Row
4-4-4-4-4 w/ :03 pause at bottom and top
 
15:00 Of banded shoulder pre-hab/rehab
 

Olympic Strength:
10:00 EMOM
Snatch
3 Reps @ last weeks weight
 
Metcon:
7 rounds for time of:
7  power cleans, 95/65
7  thrusters, 95/65
7 bar-facing burpees

Strength :
15:00 EMOM
Push Press
:00 - 1 Rep @ 95%
1:00 - Rest
2:00 - 2 Reps @ 90%
3:00 – Rest
4:00 - 3 Reps @ 85%
5:00 Rest
6:00 – 4 Reps @ 80%
7:00 Rest
8:00 Rest
9:00 - 1 Rep @ 95%
10:00 - Rest
11:00 - 2 Reps @ 90%
12:00 – Rest
13:00 - 3 Reps @ 85%
14:00 Rest
15:00 – 4 Reps @ 80%
 
MetCon :
27-21-15-9
Front Rack Lunges (135/95)
Row
 
Strength  Class:
Work up to Heavy Triple:
OH Squat
 
3 x superset:
12 GHD Sit Ups
12 GHD hip extentions
 
HS Walk work

Strength:
15:00 EMOM
SUMO Deadlift
:00 - 1 Rep @ 95%
1:00 - Rest
2:00 - 2 Reps @ 90%
3:00 – Rest
4:00 - 3 Reps @ 85%
5:00 Rest
6:00 – 4 Reps @ 80%
7:00 Rest
8:00 Rest
9:00 - 1 Rep @ 95%
10:00 - Rest
11:00 - 2 Reps @ 90%
12:00 – Rest
13:00 - 3 Reps @ 85%
14:00 Rest
15:00 – 4 Reps @ 80%
 
Metcon:
1,000m Row
10 Snatches, 155/105
10 Muscle ups
500m Row
5 Snatches, 155/105
5 Muscle ups

Strength:
15:00 EMOM
Back Squat
:00 - 1 Rep @ 95%
1:00 - Rest
2:00 - 2 Reps @ 90%
3:00 – Rest
4:00 - 3 Reps @ 85%
5:00 Rest
6:00 – 4 Reps @ 80%
7:00 Rest
8:00 Rest
9:00 - 1 Rep @ 95%
10:00 - Rest
11:00 - 2 Reps @ 90%
12:00 – Rest
13:00 - 3 Reps @ 85%
14:00 Rest
15:00 – 4 Reps @ 80%
 
MetCon:
8 min AMRAP
40 Double Unders
20 Wall Balls (20/14)

Gymnastic Strength:
In 10:00 Complete Increasing Unbroken Ladder of 1,2,3,4, etc. Strict Pull Ups
 
MetCon:
EMOM for as long as possible:
 
3 – Pull Ups
6 – Push Ups
9 - Burpees
 
If less than 10 rounds completed within the time alotted, complete the remaining # of reps, up to 10 rounds, not for time.
 
Strength  Class:
Work up to Heavy:
Triple Wide Grip bench press
 
3x Max UB Strict HSPU
 
Weighted Ring Dip
4-4-4-4-4 w/ :03 pause at bottom and top
 
15:00 Of banded shoulder pre-hab/rehab

Olympic Strength:
10:00 EMOM
Snatch
2 Reps @ 5#’s more than last weeks
 
Metcon:
"Rene"
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.